3 Fat Chicks on a Diet Weight Loss Community

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-   Breads and Grains (http://www.3fatchicks.com/forum/breads-grains-145/)
-   -   Breakfast breads, muffins and cookies, etc. (http://www.3fatchicks.com/forum/breads-grains/42517-breakfast-breads-muffins-cookies-etc.html)

mauvaisroux 06-24-2004 07:34 PM

Breakfast breads, muffins and cookies, etc.
Oatmeal pancakes

3/4 cup rolled oats
3/4 cup whole wheat all purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups non-fat milk
1 large egg white, beaten

Mix all dry ingredients in a medium size bowl.
Add the milk and beaten egg and still until all ingredients are combined.
Heat a non-stick frying pan and spray with cooking oil or Pam
Then pour about 1/4 cup of the batter into the pan.
When the pancakes are bubbly on the edges flip them over with a spatula and cook 30 - 60 seconds more.

Serve with low cal maple syrup or you can eat them cold with butter and jam or butter and a slice of cheddar cheese.

Ilene 06-24-2004 09:57 PM

Here is a protein/oatmeal pancake that I make on a regular basis...This is only one serving...

1/3 c. oatmeal
1/3 c. cottage cheese
1/3 c. egg whites
vanilla and splenda to taste...

Use a hand blender to blend till smooth, put in a non stick pan as you would usually do with a regular pancake...

This makes one large pancake or 2-3 smaller ones...

sweetnsassyfied 08-06-2004 01:00 AM

Fruity Cookie (deceptive name)
Fruity Cookies

POINTS® value | 2
Servings | 12
Preparation Time | 15 min
Cooking Time | 10 min
Level of Difficulty | Easy

snacks | If you're in a hurry, grab two of these, a piece of fruit and a small container of fat-free milk for a 7 POINTS breakfast to go.


1 cup white self-rising flour
1 tsp ground cinnamon
1 tsp ground nutmeg
1 Tbsp unpacked brown sugar
6 pieces dried apricot halves, chopped
1/4 cup dried apple(s), chopped
3/4 oz raisins
1 tsp olive oil
2 large egg(s), lightly beaten
1/4 cup fat-free skim milk


Preheat oven to 400°F (200°C). Coat a nonstick baking sheet with cooking spray.

Sift dry ingredients into a bowl and stir in dried fruit.

Stir in oil, eggs and milk until well-combined.

Place tablespoons of mixture onto baking sheet and bake in oven for about 10 minutes.


sweetnsassyfied 08-06-2004 01:02 AM

Power Sticks
Power sticks

POINTS® value | 5
Servings | 6
Preparation Time | 10 min
Cooking Time | 0 min
Level of Difficulty | Easy

snacks | Prepare these in triple batches and keep them in the freezer for up to eight weeks. They make power-packed breakfasts in a flash.


1/2 cup chunky peanut butter
2/3 cup corn flakes, crushed
3 Tbsp honey
1/3 cup nonfat dry milk, instant form
1 cup fat-free vanilla yogurt
1 Tbsp fat-free sweetened condensed milk


Knead ingredients together. Form into 6 sticks and wrap individually in wax paper. Store in an airtight container.

sweetnsassyfied 08-07-2004 12:50 AM

Carrot Pineapple Muffins
Carrot Pineapple Muffins

POINTS® value | 1
Servings | 12

breakfast |


1 cup all-purpose flour
1/3 cup McNeil Specialty Products SPLENDA (R) No Calorie Sweetener
1 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp nutmeg
1/8 tsp table salt
1 items egg white(s)
1/4 cup unsweetened applesauce
1 cup carrot(s)
1/2 cup Del Monte Crushed Pineapple In Its Own Juice
1 tsp vanilla extract


Carrots should be shredded. Mix all ingredients and bake in muffin pan 350 for 20 min.

sweetnsassyfied 08-07-2004 12:53 AM

Stuffed French Toast

4 Points Per Serving

8 slices reduced-calorie white bread

1/4 cup (2 ounces) Philadelphia fat-free cream cheese

1/4 cup strawberry spreadable fruit spread

2 eggs or equivalent in egg substitute ( i use 2 egg whites)

2 tablespoons skim milk

1/2 teaspoon vanilla extract

Spread 1 teaspoon cream cheese onto each slice of bread. Spread 1 teaspoon fruit spread over top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk, and vanilla extract. Beat well, using a fork. Spray a griddle or large skillet with butter-flavored cooking spray. Dip each sandwich into egg mixture, coating both sides evenly. Place on griddle and cook 2 to 3 minutes on each side or until golden brown. Serve at once. ((sprinkle lightly with powdered sugar))

Serves 4 - Each serving equals: HE: 1 Br, 3/4 Pr (1/2 limited), 1 Fr, 3 OC 182 Calories, 2 gm Fa, 13 gm Pr, 28 gm Ca, 400 mg So, 1 gm Fi DIABETIC: 1 St, 1 Mt, 1 Fr

mauvaisroux 04-07-2005 04:30 PM

Bran muffins
2 cups All Bran cereal
1 1/2 c. Skim Milk
3 egg whites
1/4 cup unsweetened apple butter
1/4 c. sugar
1 1/4 c. whole wheat flour
1T. & 1t. baking powder
1/2 t salt
Fruit (of your choice... berries, apples, etc)

In a large bowl, mix first four ingredients and let sit for 10 minutes. Add the remaining ingredients and mix lightly. Bake at 350 for 15 - 20 minutes in a greased or lined muffin pan.

Makes 12 muffins at 2 points each

mauvaisroux 04-04-2006 12:59 PM

Low fat French Toast

* 8 slices of day-old sliced whole grain bread
* 1/2 cup egg substitute (equivalent to 2 eggs)
* 3/4 cup nonfat milk
* 2 tsp vanilla extract
* 1/2 tsp cinnamon


Combine egg substitute, milk, vanilla and cinnamon in a wide bowl or dish. Dip bread in egg mixture ensuring both sides are soaked. Heat griddle or nonstick skillet, sprayed with nonstick cooking spray, on medium-high.

Alternatively, heat oven to 450 degrees and spray a cookie sheet with nonstick cooking spray Place bread slices in skillet or griddle, or on cookie sheet and cook until both sides of bread are golden brown. About 3 minutes each side.

Top with confectioner's sugar and fresh fruit or maple syrup.

Serves 4

Per two slice serving (before toppings): Calories 188, Calories from Fat 21, Calories from Fat 2.3g (sat 1.1g), Cholesterol 1mg, Sodium 332mg, Carbohydrate 31.2g, Fiber 4.2g, Protein 10.6g

mauvaisroux 04-04-2006 01:01 PM

Buttermilk Pancakes
Serve them with pure maple syrup or with fresh berries and a little low fat vanilla yogurt.


* 1 cup all-purpose flour
* 1/4 cup sugar
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1 egg, lightly beaten, or 1/4 cup egg substitute
* 1 cup low fat buttermilk
* 2 tsp canola oil
* 1 tsp vanilla extract
* 1 cup seasonal chopped fruit (optional)

Combine flour, sugar, baking powder and baking soda in a large bowl. In another bowl, combine egg, buttermilk, oil and vanilla. Make a well in the center of flour mixture and add wet ingredients. Stir with a whisk until smooth.

If you’re using fruit, add it now. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 1 1/2 minutes. Cook for 1 minute on second side.

Serves 5 (2 pancakes)

Per Serving: Calories 180, Calories from Fat 31, Total Fat 3.5g (sat 0.7g), Cholesterol 44mg, Sodium 266mg, Carbohydrate 31.8g, Fiber 0.6g, Protein 5.4g

mauvaisroux 04-04-2006 01:06 PM

Apple Oatmeal

* 3 cups apple juice
* 1/2 tsp ground cinnamon
* 1 1/2 cups quick oats
* 1/2 cup chopped apple
* 1/4 cup maple syrup
* 1/4 cup raisins
* 1/4 cup chopped walnuts
* 4 tbsp fat free vanilla yogurt


Combine apple juice and cinnamon in a medium saucepan. Bring to a boil. Stir in oats, chopped apple, maple syrup and raisins. Reduce heat and cook until most of juice is absorbed, stirring occasionally. Fold in walnuts.

Serves 4. Top each bowl with a tablespoon of yogurt.

Per Serving: Calories 271, Calories from Fat 62, Total Fat 6.8g (sat 0.8g), Cholesterol 0mg, Sodium 15mg, Carbohydrate 46.2g, Fiber 4.2g, Protein 6g

Wings2fly 07-02-2007 05:37 PM

Waffle Quiche
I know, I know, it sounds weird... but it's SOOOO good. A friend of mine who I introduced these to said they made her feel like she was eating pizza (crisp, chewy, and a little cheesy) Another friend likes them on english muffins.

Waffle Quiche

*preheat oven to 375

6 waffles (105/90 cal)
2 eggs (140 cal)
1/3 C plain yogurt (50 cal)
3 Laughing cow light swiss cheese wedges (105 cal)
1/2 C chopped ham (105)
2 Tablespoons sliced green onion
(salt, pepper, garlic to taste)

1 - Spread 1/2 cheese wedge on each waffle & then sprinkle each with ham. ***If you want to add veggies - add now!

2 - Whisk together egg, yogurt, and green onions (+ spices)

3 - Spoon evenly over waffles & bake for 15-25 minutes - until egg mixture is set/firm.
Calories per waffle: 171 (frozen) or 157 (mix)
*Veggies I've also tried: raw sliced mushrooms, sauteed onions & pepper, broccoli... ALL yummy!

And in case you weren't convinced - I took a pic for you too see what they could look like:


TammySmiley 10-25-2008 12:19 PM

Thanks for the recipes - they are all so delicious (not just healthy).
@sweetnsassyfied: wow what an achievement! and I love your motto :)

Keep Smiling. Tammy.

JEN3 04-06-2012 11:01 AM


Prep time: 40 minutes

1-1/3 c. all-purpose flour
1 c. rolled oats
¼ c. brown sugar
1 tbsp. baking powder
½ tsp. cinnamon
1 c. skim milk
1 egg, beaten
3 tbsp. vegetable oil
1¼ c. blueberries
¾ c. raspberries


1. Preheat the oven to 425° F (218° C).
2. Spray muffin cups with non-stick cooking spray.
3. Combine flour, oats, brown sugar, baking powder, and cinnamon in a mixing bowl.
4. Fold in berries.
5. Spoon the mixture into the muffin cups, approximately 2/3 full.
6. Bake for 25-30 minutes or until light golden brown.

Serves: 12

Nutritional analysis (per serving): Serving size: 1 muffin

146 calories, 4 g protein, 4 g fat, 1 g saturated fat, 23 g carbohydrate, 1 g fiber, 18 mg cholesterol, 227 mg sodium103 mg calcium, 1 mg iron

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